Warm Up:  

• 100 Jump rope 
• 50 plank shoulder tap 
• 25 Mountain climbers 
• 12 Glute Bridge

then...

• 30 sec Palio chair 
• banded hip lateral walk 
• Hip Swings 

Performance: Front Squat: 

Every 90 seconds x 5 sets
5 Front squats
*Even loading across all sets
*attempt to add 5-10lb to last monday

Every 2 minutes for 20 min

• Min 1 and 2 = 20/15 cal 
• Min 3 and 4 = 10 thrusters (95/65) + 10 Pull ups  
• and so on…   

Fitness: DB Front Squat
5 x 5  (even loading across sets) 
*Work up to a challenging 5 set   

 5 rounds: 

• 15 calories 
• 10 thruster + 10 ring row 

Finisher: 3 Sets   

• 20 sec pillar plank (elbows) 
• 10 v ups 
• 20 sec Right side plank
• 10 v ups 
• 20 sec left side plank